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Thread: Breastfeeding Food Tips

  1. i will NOT limbo in Idaho
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    #1

    Breastfeeding Food Tips

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    Food that can deacrease milk supply
    Foods that Decrease Milk Supply | Healthy Pregnancy

    Nibbling on a sprig of parsley after a meal will not harm your supply. You may wish to avoid dishes with large amounts of parsley, however, if you are breastfeeding. One dish to avoid in the immediate postpartum period is tabouleh. Once your supply is established, an occasional plate of tabouleh is probably OK.

    Peppermint and spearmint can adversely affect milk supply. Drinking an occasional cup of peppermint tea should not be a problem. Altoids and other candies made from peppermint oil are a different story. Mothers who enjoy many of these candies each day have noticed a drop in milk production.

    Sage and oregano can negatively impact milk production. Sage tea is a common remedy for over-production.

    Topical cabbage leaves can work wonders to relieve breast engorgement, but don’t over-do it! Applying cabbage more than once or twice a day can decrease your milk supply. Topical creams made from cabbage extract can have the same effect.

    Have you ever heard this? “Have a beer! It will help you relax and make your milk come in.” It is absolutely false! In fact, alcohol inhibits your milk ejection (let down) reflex. This makes it harder for baby to get your milk. Over time, this can decrease your milk supply. Is an occasional drink ok? Yes! Just be sure to have that drink after you have fed your baby.

    Foods that can increase milk supply

    Lactogenic Foods and Herbs

    Vegetables

    Fennel

    Fennel can be eaten raw or cooked, for instance, steamed, or sautéed in butter and then simmered in a bit of water. Fennel seed is well-known as an herb to increase milk production. The vegetable, containing the same pharmacologically active volatile oils, acts as a gentler support.

    Carrot, Beet, Yam

    These reddish vegetables are full of beta-carotene, needed in extra amounts during lactation. Carrot seed has been used as a galactagogue, and the vegetable, also containing the volatile oils and phytoestrogen, acts as a gentler support. The beet is a wonderful source of minerals and iron. Taking raw beet can help alleviate iron deficiency. These vegetables are naturally sweet, and they support the liver.

    Dark Green Leafy Vegetables

    Dark green vegetables are a potent source of minerals, vitamins and enzymes, as well as phytoestrogen that support lactation. Dandelion and stinging nettle leaves are diuretic, and can help reduce edema during pregnancy and after birth. They can be plucked from your garden in early spring and eaten whole, chopped into salad, or used to make tea. Stinging nettle can be harvested for salad or cooked as spinach. In your market, you'll find arugula, beet leaves, kale, Swiss chard, spinach, chicory, collard greens and others.

    Grains and Legumes

    Grains and legumes have a long history as galactagogues. The most commonly used grains include oats, millet, barley and rice. Oats are the most widely used lactogenic food in the US. Legumes to include in your diet are chickpea, mung beans and lentils.

    Nuts

    Nuts that support milk supply include almonds, cashews, and macadamia nuts. As much as possible, eat raw nuts, not roasted or salted. The taste of raw nuts will grow on you.

    Oils and fats


    Healthy fats play a vital role in cellular and neural metabolism. The kinds of fats a mother eats will influence the composition of fats in her milk. Please see the article “Dietary Tips for Pregnancy and the Postpartum” for more information.

    The renowned expert in fats, Mary G. Enig, suggests that mothers get regular and substantial dosages of butter and coconut oil. In addition, use cold-pressed virgin olive oil, and take equal amounts of cold-pressed sesame oil and flaxseed oil in salads.

    One way to balance the fats is to dribble a quarter teaspoon of olive oil, flaxseed oil, sesame oil, and a thin slab of butter over meals. Be sure to eliminate unhealthy fats such as partially hydrogenated vegetable oils and transfatty acids from your diet, as these will also enter your milk.

    In addition, be sure to have a source for essential fatty acids. For more information, see “Dietary Tips.”

    Beverages

    Lactogenic beverages include getting enough plain water to hydrate the body, drinking commercial lactation teas, non-alcoholic beer, ginger ale, Rivella, and natural herbal root-beers from your health food store. Check out coffee substitutes based on the lactogenic grain barley, such as CARO, Roma, Caffix, Pero or Dandy Blend. These imitation coffees usually also contain chicory or dandelion, plus malt—ingredients that are all lactogenic. A recipe for "Barley Water," a potent lactogenic beverage, is at the bottom of this article.

    Condiments

    Garlic


    Garlic is famous for its medical benefits, and has a long history as a galactagogue.

    In one study, babies were seen to latch on better, suckle more actively, and drink more milk when the mother had garlic prior to nursing(2). If you do not wish to eat garlic, try adding a capsule of garlic extract to a meal eaten about an hour before breastfeeding.

    If you would like to introduce garlic to your diet, and are not used to eating garlic, introduce it very slowly and observe your baby’s reaction. Take only 1 – 2 cloves per day. These can be chopped or pressed through a garlic press into any food after it has finished cooking. Try it in vegetables, rice, grains, pulses, salad sauce, spaghetti sauce, or other sauce.

    Our culture does not encourage eating garlic, and many people do not tolerate garlic well (or onions, another food which is traditionally lactogenic). For this reason, garlic is not recommended by the American Herbal Product’s Association while breastfeeding except under the guidance of a qualified herbalist. However, if you do tolerate garlic there is no reason that you should not benefit from it. Take garlic in moderation as do mothers all over the world.

    Caution: Do not combine with anticoagulants, as garlic has blood-thinning actions.

    Danger: Babies and small children should never be given garlic in any form, whether fresh, dry, powdered or in capsules, to chew, swallow, eat or suck on. Garlic is highly caustic to delicate body tissues, and rubbing it in one’s nose or eyes could be painful and dangerous. Babies will benefit from the garlic a mother eats, and that reaches him through her milk.

    Ginger


    Ginger is helpful for the letdown and milk flow. Some mothers benefit from drinking ginger ale. Even commercial ginger ale is flavored with “natural flavoring” that is real ginger.

    Warning: Do not use ginger or ginger ale in the early postpartum if there was significant blood loss during birth. Do not take ginger immediately after birth due to danger of hemorrhaging.

    Caution: Ginger tends to compound and increase the effects of medication being taken. Talk to your doctor if you are taking medication, especially diabetic, blood-thinning, or heart medicine.

    Sources: You can find ginger at your local grocery store. Check out stores that sell Asian foods, health food stores, and on line.

    Spices

    Spices in your kitchen can be used to support milk production. Try adding marjoram and basil to your meals, and anise, dill or caraway. Black pepper, taken in moderation, is helpful.

    Turmeric

    This powdered yellow root gives curry its yellow color and basic flavor. A potent anti-inflammatory and antioxidant, turmeric is being studied in connection with the prevention of Alzheimer’s disease, rheumatism, and cancer. Turmeric has lactogenic properties and can also be taken to help prevent inflammatory conditions. One half teaspoon of turmeric a day may help prevent inflammation in the breasts.
    Caution: Some herbalists warn that pregnant women should not use turmeric if they are at risk for miscarriage.

    SPECIAL FOODS

    Oats (Avena Sativa)


    The humble oat is one of our most nutritious foods, and contains proteins, vitamins, minerals and trace elements that nourish the nerves, support the metabolism of fats, and uplift the spirit. In traditional medicine, both the seed and the leaf—called oat-straw—are taken. Oats are prescribed as a nervine tonic in the treatment of nervous exhaustion. In Europe, women traditionally take oats after birth. Oats are taken today in the US to increase milk production, both as food and as a supplement. Like other galactagogues, oats are antidepressant, antispasmodic, and they increase perspiration.

    Allergy: Occasional. Persons sensitive to gluten in wheat are frequently able to tolerate oats.

    Dosage and Preparation:

    Taking large dosages of oats is helpful in kick-starting milk production.

    Oatmeal can be taken for breakfast or an afternoon snack.

    Oat-straw is especially rich in minerals. It is available as capsules or as an ingredient in so-called “green-drinks.” Take as indicated on the package.

    Fluid extract: 3 – 5 ml (15 – 35 drops), three times a day.

    Nutritional and Brewer's Yeast


    Nutritional or brewer’s yeast frequently leads to a significant boosts in a mothers’ milk supply. Mothers sometimes say that they feel much more energetic and emotionally balanced while taking yeast. This may signal a lack of essential nutrients in their diet, in particular, chromium, vitamin B complex, and especially vitamin B12, found in some brands of fortified nutritional yeast. Brewer’s and nutritional yeast also contain protein and good levels of phytoestrogen.

    Allergy: Persons who are allergic to yeast should avoid these products.

    Side-effects: Occasionally, mothers or babies become gassy, more so with brewer’s yeast than nutritional yeast. To be on the safe side, start with a small dosage and slowly increase.

    Sources: Vegetarian stores and health food stores.

    Green Drinks


    Green foods are reputed to increase the fat content of breastmilk. Some mothers supplement with chlorophyll. So-called "green drinks" can be very helpful. Their ingredients include barley-grass, alfalfa leaf, spirulina, corellas, kelp, oat-straw and other herbs with lactogenic and medicinal properties.

    Caution: Chlorella, a common ingredient in commercial green-drinks, is used by medical specialists to chelate (remove) heavy metals from the body, especially mercury. If not taken at the correct dosage, chlorella can lead to an increase of mercury in the bloodstream and probably in a mother’s milk as well. It is wise to choose green-drinks that only contain a low percent of chlorella.

    Sources: Super markets, health food stores, online.

    Green Papaya


    Green papaya is taken as a galactagogue across Asia. It is a superb source of enzymes, vitamins, and minerals, including vitamins C, A, B, and E. Green papaya is the unripe fruit, and it needs to be simmered until soft. Green papaya can also be taken in supplement form.

    Allergy: Persons allergic to latex may be allergic to papaya and other fruit.

    Caution: Persons taking Warfarin should consult with their doctor before taking papaya supplements.

    Sesame Seed


    Large, black sesame seeds are used to increase milk production across Asia. Husked, light-colored sesame seeds are also effective and easier to digest. Sesame seed "butter" known as Tahini can be found in health food stores. Sesame is our most potent vegetable source of calcium!

    Allergy: Allergy to sesame is becoming more common.

    Spirulina


    Spirulina is a non-toxic variety of blue-green algae. It has been farmed in lakes and ponds as a food source for thousands of years. It is valued for its proteins, enzymes, minerals, vitamins, chlorophyll, and essential fatty acids. Spirulina's nutrients are easily absorbed, even when a person’s digestion is not up to par.

    It is important that spirulina be cultivated on a farm that is not located in waters that are contaminated, in particular with heavy metals. It is also advisable not to use spirulina that has been genetically ‘improved.’ Spirulina and other “green foods” may increase the fat-content of breastmilk.

    Note: It is not wise to rely on spirulina as a source of B12.

    Barley Water


    Barley-water is used medicinally to treat colds, intestinal problems (both constipation and diarrhea) and liver disorders. It was recorded in Greek medicine two thousand years ago as a galactagogue. Taken for a week or two, it often helps mothers with chronic low milk supply. Make a pot in the morning and drink it throughout the day, warming each cup and sweetening it with a natural sweetener as desired.

    Barley-water can be made with whole grain or pearl barley. Barley flakes can also be used, though these have been processed and are possibly less potent than the whole or pearled grain.

    Preparation:
    •Quick-and-easy: 1/2 cup of flakes or pearled barley can be simmered in 1 quart of water for twenty minutes.
    •Long-and-intensive: 1 cup of whole or pearled barley is simmered in 3 quarts of water for up to 2 hours. About half the liquid should cook off. Some recipes call for only 1/2 hour cooking time. However, the longer the barley simmers and the more pinkish (and slimier) the water becomes, the more of the ‘cream’ will enter the water and the stronger the medicinal effect will be.
    •If the barley water becomes too thick to drink comfortably, add in more water.
    •When finished, remove from the stove and sieve off the water. The grain is now tasteless and can be thrown out.
    •Add 1 tablespoon of fennel powder or steep 2 – 3 teaspoons of fennel seeds for ten minutes in the barley-water before drinking.
    •The traditional recipe calls for fennel seed. I personally find that powdered fenugreek seed is tastier than fennel in barley-water.
    I'm LeAndra

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    If you have any questions about massage therapy, breastfeeding, natural birth, Your Baby Can Read, teaching kids sign language or whatever...feel free to ask!
    PS~ Please excuse any typos for the time being...I've almost always got an arm full of baby
  2. Keep Calm and Ride Unicorns
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    #2
    Great info!!


  3. Mombie.
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    #3
    It's not a food, but, Fenugreek is amazing in increasing milk supply!



  4. i will NOT limbo in Idaho
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    #4
    Quote Originally Posted by Jen113007 View Post
    It's not a food, but, Fenugreek is amazing in increasing milk supply!
    The last recipe mentions it. If you take too much it could upset your stomach so you have to kind of be careful with it. Also, you can't take it if you're pregnant.
    I'm LeAndra

    Married to James since October 2008
    Lorelai Feb 2010
    Beckham July 2012
    I am a Christian & SAHM/W

    If you have any questions about massage therapy, breastfeeding, natural birth, Your Baby Can Read, teaching kids sign language or whatever...feel free to ask!
    PS~ Please excuse any typos for the time being...I've almost always got an arm full of baby
  5. Memento vivere
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    #5
    Thanks for the info!
  6. I was the perfect mom, until I had kids.
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    #6
    So it says that Oregano can decrease your supply while Garlic can increase it.

    I made a sauce last night with both, so did they cancel each other out?

    but on a serious note, great info


  7. i will NOT limbo in Idaho
    chickadeebaby's Avatar
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    #7
    Quote Originally Posted by *IGrowPeople* View Post
    So it says that Oregano can decrease your supply while Garlic can increase it.

    I made a sauce last night with both, so did they cancel each other out?

    but on a serious note, great info
    LOL..I say yes! I'm guessing that in small amounts it would be ok...eating it all of the time or in havy doses would probably be what would effect your supply
    I'm LeAndra

    Married to James since October 2008
    Lorelai Feb 2010
    Beckham July 2012
    I am a Christian & SAHM/W

    If you have any questions about massage therapy, breastfeeding, natural birth, Your Baby Can Read, teaching kids sign language or whatever...feel free to ask!
    PS~ Please excuse any typos for the time being...I've almost always got an arm full of baby
  8. Mombie.
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    #8
    Quote Originally Posted by chickadeebaby View Post
    The last recipe mentions it. If you take too much it could upset your stomach so you have to kind of be careful with it. Also, you can't take it if you're pregnant.
    Ah, I didn't see it in the last one. I was lucky, it didn't upset my stomach at all. I tool 2 pills 3 times a day and it was amazing. And ya, I hardly took Tylenol while pregnant, I'm paranoid.



  9. ♡1 Peter 4:8 ♡
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    #9
    Good info to know!


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